Runners and power-walkers know the importance of comfortable workout shoes. Constant friction on specific areas of the foot (usually, the toes, sole and heel) can cause foot blisters. If painful blisters are keeping you from exercising, it’s time to get smart about better foot care.

Blisters are caused when heat, moisture and friction all combine to soften and loosen the top layer of skin (epidermis), which separates from the dermis below it and creates a skin pocket that fills with lymph fluid. The blister itself and the surrounding area can become quite painful, especially if the top layer of skin is rubbed off and exposes the raw skin below it.

Keeping your feet as dry as possible while exercising and wearing well-fitting shoes are both important for preventing blisters. But blaming your shoes for your blister problems may actually be unwarranted.

Surprisingly, the cause of your blisters may be the type of socks you wear. Cotton socks are notorious for holding onto moisture as your feet sweat, which creates blisters. Acrylic and nylon socks, however, wick moisture away and help keep your feet dry, which helps prevent blisters.

If you do get one at some point and need to drain it to relieve the pressure, just remember these quick tips: Always use a sterile needle or sterilized nail clippers to open the blister and drain the fluid; apply a dab of ointment to the freshly drained blister and cover with sterile gauze to prevent infection.